“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin
As many reps as possible in 15 mins of:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
… Continue adding 1 rep each round to each movement until time expires.
STIMULUS
DESCRIPTION
We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
We’ll use [Rounds + Reps] as our scoring choice to keep things simple
For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
DOUBLE DUMBBELL MOVEMENTS
There is no prescribed loading for these double dumbbell movements – as everyone has access to different weights at home
Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
An option for those with heavier dumbbell weights who don’t want to get “stuck” would be to use a single dumbbell instead of two
DOUBLE UNDERS
The number here is designed to be fairly small
Choose a rep number or variation that allow you to complete the work in around 30-40 seconds
MODIFICATIONS
DOUBLE DUMBBELL HANG SQUAT CLEANS
Single Dumbbell Hang Squat Cleans (Split Reps Evenly Between Arms)
Medicine Ball Squat Cleans (Climb by 3’s Each Round)
Kettlebell Goblet Squats (Climb by 3’s Each Round)
DOUBLE DUMBBELL THRUSTERS
Single Dumbbell Thrusters (Split Reps Evenly Between Arms)
Single Dumbbell Goblet Thrusters Video
Wallballs (Climb by 3’s Each Round)
Kettlebell Swings (Climb by 3’s Each Round)
COACHING
THE HEELS
The Double Unders require us to be primarily on the front of the foot, while the dumbbell movements are better performed with the whole foot balanced on the floor
The combination of these movements can easily lead us into drifting towards the toes during our squats
Make a conscious effort to keep the heels grounded in the hang squat cleans and thrusters in order to stay balanced and drive the weight overhead with more power
STRATEGY
This workout will be pretty taxing on the lower body – as there is a lot of interference between the two dumbbell movements
With 15 minutes of work ahead of you, don’t feel like you have to go directly from the hang squat cleans into thrusters
You may even be able to get more work done when all is said and done by taking calculated breaks instead of long, unplanned breaks
The best place to break may be in between the hang squat cleans and thrusters
As the dumbbell reps get higher, see if you can stick with unbroken sets on each movement while extending the rest a little bit between them
WARMUP
4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog
(w/o equipment)
As many reps as possible in 15 mins of:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
… Continue adding 1 rep each round to each movement until time expires.
STIMULUS
DESCRIPTION
We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep
We’ll use [Rounds + Reps] as our scoring choice to keep things simple
For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
ODD OBJECT MOVEMENTS
There is no prescribed loading for the odd object movements – as everyone has access to different weights at home
Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
Some odd objects or objects other than a dumbbell today could be:
Backpack
Sandbag
Medicine Ball
Slamball
Kettlebell
LINE HOPS
Over the line and back = 1 rep
The number here is designed to be fairly small
Choose a rep number that allows you to complete the work in around 30-40 seconds
MODIFICATIONS
ODD OBJECT HANG SQUAT CLEANS
Medicine Ball Squat Cleans (Climb by 3’s Each Round)
Kettlebell Goblet Squats (Climb by 3’s Each Round)
Double Dumbbell Hang Squat Cleans
Single Dumbbell Hang Squat Cleans (Split Reps Evenly Between Arms)
DOUBLE DUMBBELL THRUSTERS
Wallballs (Climb by 3’s Each Round)
Kettlebell Swings (Climb by 3’s Each Round)
Double Dumbbell Thrusters
Single Dumbbell Thrusters (Split Reps Evenly Between Arms)
Single Dumbbell Goblet Thrusters
COACHING
THE HEELS
The Line Hops require us to be primarily on the front of the foot, while the odd object movements are better performed with the whole foot balanced on the floor
The combination of these movements can easily lead us into drifting towards the toes during our squats
Make a conscious effort to keep the heels grounded in the hang squat cleans and thrusters in order to stay balanced and drive the weight overhead with more power
STRATEGY
This workout will be pretty taxing on the lower body – as there is a lot of interference between the two squatting movements
With 15 minutes of work ahead of you, don’t feel like you have to go directly from the hang squat cleans into thrusters
You may even be able to get more work done when all is said and done by taking calculated breaks instead of long, unplanned breaks
The best place to break may be in between the hang squat cleans and thrusters
As the odd object reps get higher, see if you can stick with unbroken sets on each movement while extending the rest a little bit between them
WARMUP
4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog
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